PR Your Fran Time: A 6-Week Workout Plan

Fran is a classic CrossFit benchmark workout, and perhaps the most iconic of all the "girls." The combination of skilled bodyweight movement and weighted, full-body extension makes every athlete, from neophyte to Games contender, dig deep to perform their best.

What is Fran?

21 thrusters (95lb for men, 65lb for women)

21 pull ups

15 thrusters

15 pull ups

9 thrusters

9 pull ups

It's quick. It's tough. And it's all about pacing. It's a workout that will test your mental capacity as much as your physical work capacity, and it is the standard by which all other CrossFit workouts are judged.

Today we're bringing you a six-week program that will build your physical ability and mental strength, so you can blow away your previous personal best. You'll be training five days per week, with rest days on Sunday and Thursday.

Here's the equipment you'll need:

Rack or power rack

Barbell

Plates (45, 35, 25, 15, 10, 5, 2.5lbs)

Pull-up bar

Rings

Parallettes

Dumbbells (weights depend on person)

Rower

Wall ball

Incline bench

Kettlebells (weights depend on person)

Jump rope

Dip belt (not 100% necessary)

Rope (for climbing)

Box (for jumping)

Assault bike/Airdyne

Push/pull Sled

These are the abbreviations used in the program:

FSQ - Front squat

NFT - Not for time

UB - Unbroken

DB - Dumbbell

HPSN - Hang power snatch

HPCL - Hang power clean

ME - Max effort

KB - Kettlebell

RKB - Russian kettlebell swings

AKB - American kettlebell swings

T2B - Toes to bar

AHAP - As heavy as possible or as high as possible (situation related)